How to increase human growth hormones
production naturally for height
Human growth hormone (hGH) is secreted in a pulsatile fashion through out our life time, generally following a circadian rhythm.
Growth hormone is primarily up-regulated by Growth Hormone Releasing Hormone, human growth inhibiting hormone (GHRH) and growth hormone releasing peptide, better known as ghreline.
Growth hormone is primarily down-regulated by (GHIH), typically known as somatostatin, and high blood glucose levels.
Secretion of growth hormone(H.G.H) is regulated by many factors, including stress, exercise, nutrition, sleep and growth hormone itself.
Below are some of the ways to increase HGH levels naturally during and after puberty.
Although it is likely that most episodes of release are spontaneous, the greatest secretion of HGH occurs at night during the first two hours from the on set of deep sleep.
Slow-wave sleep is frequently associated with GH production, but individual patterns of GH secretion during sleep show considerable diversity.
2. Reduce body fat
Some studies suggest that low testosterone causes excess belly fat while others claim that excess belly fat contributes to lower levels of testosterone. While the answer is not perfectly clear, the one thing that is clear is that there is obviously a link between the two.
“A study of 1,822 men by the New England Research Institute confirmed that a man’s waist circumference is the single strongest predictor of low testosterone levels.”
Now you may be asking what does testosterone got to do with it ?
HGH is a hormone produced by the pituitary gland. Once HGH is released into the bloodstream, the hormone travels to the liver and stimulates the production of insulin-like growth factor 1.
Once released into the bloodstream, HGH also stimulates the testes into producing more testosterone. Testosterone is another highly anabolic hormone that has a direct impact on protein synthesis, muscle mass, metabolic function and sexual health.
While HGH is known to boost testosterone levels, studies have also found that increased testosterone production will boost HGH. It appears that these hormones work in collaboration and both have positive effects on one another.
3. Intermittent fasting
Simply put, Intermittent Fasting is restricting your food or calorie intake for a specific period of time during a given day normally 16 to 24 hours but can be extended if you wish . You may take water or sugar or calorie free beverage during this time.
If you choose the 16 hr fast which is easier and can be done more often through the week, then simply start say at 8 or 9 pm by this time you may have had your supper.
You will have to skip breakfast definitely then break your fast at about 12 – 1 Pm the next day which will be lunch time. You may do this three times a week or even more.
However, if you choose to go 24 hours without food, then once or twice a week will be sufficient. Visit leangains.com/ for more information about intermittent fasting.
when you go 16 – 24 hours without food , a hormone called ghrelin is released in the body.
Ghrelin a 28 amino acid octanoylated peptide is predominantly produced by the stomach and its levels are primarily regulated by food intake.
Ghrelin, as the ligand for the growth hormone secretagogue receptor, potently stimulates secretion of growth hormone.
4. Don’t eat too much too often especially before bed.
When You eat a meal with carbohydrates and protein, Digestion occurs over the course of several hours and insulin levels rise in response to the absorption of these macronutrients.
Insulin is the hormone responsible for regulating the metabolism of glucose and most amino acids (exceptions are lysine and leucine derived from the protein in your diet that are converted to glucose for the purpose of fuel (Gröschl et al., 2003).
The effects of insulin on growth hormone (hGH) production were studied in rat pituitary tumor cells .
GH secretion was inhibited by insulin after a 48 – hour lag period by approximately 50% .The suppression of HGH secretion was reversible, as removal of added insulin resulted in return of HGH production to normal levels after 24 hrs.
Eating too much, too often, leads to lowered HGH levels simply because of the increase in insulin required to convert all that blood sugar into proper glycogen stores.
5. Exercise (High intensity interval training)
Vigorous High intensity interval training implies alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest. For example sprinting as fast as you can for 1 minute and then relaxing for 2 minutes.
A study from Dept. of Physical Education, Loughborough University, UK: 2002 was comparing 30 second all-out sprints to 6 second all-out sprints. The participants did just one set of this all out-sprint and then HGH levels were monitored closely for 4 hours after the single sprint. Here are some highlights…
“Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint.”
“Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint.”
I personally rely on chaos training Which also involves short bursts of sprints.
Specific amino acids, such as arginine, lysine and ornithine, can stimulate growth hormone (HGH) production.
Taking 3 to- 5 g of L-arginine and L-lysine before exercise and sleep increases HGH release by up to 700 percent.
Foods high in L-arginine;
~ Soy beans, poultry meats like turkey and chicken, pumpkin seeds, peanuts, Diary products like cheese and yogurt, Roasted Soybeans
Foods high in ornithine;
~ Chocolate, Coconut, Dairy products, Gelatin, Meats, Oats, Peanuts, Soybeans, Walnuts, wheat and wheat germ
Foods high in Lysine;
~ Eggs, Pulses (White Beans, ), Seeds & Nuts (Pumpkin Seeds), Sea food (Shrimp, cooked), Fish (Tuna, cooked), Roasted Soybeans, Pork (Lean Chops), Turkey & Chicken, Cheese (Parmesan)
Raw chocolate is a rich source of tryptophan. Tryptophan is known for its ability to stimulate the pituitary gland to produce more Human Growth Hormone and dopamine.
Eat foods high in melatonin towards sleep.
Melatonin hormone is secreted by the pineal gland almost exclusively during the night, when it’s dark.
It helps you get a good night’s sleep. It also helps reduce your core body temperature, which helps to induce sleep.
The secretion of the hormone usually peaks between midnight and 2am, then starts to fall beginning at about 4-5am.
studies also indicate that oral administration of melatonin to normal human males increases basal GH release and GH responsiveness to GHRH through the same pathways as pyridostigmine.
Food sources include;
~ Pineapples, Bananas, Oranges, Oats, Sweet corn, Rice, Tomatoes, Barley
Consider Glutamine rich foods
It has been noted in the literature that glutamine might increase plasma arginine and glutamate concentrations, amino acids both with the potential to increase growth hormone secretion .
Foods high in glutamine include;
~ Grass-fed beef, pork, All types of fish and chicken as well as their products are some of the best sources of glutamine.
~ All types of organ meat, in particular liver
~ Add milk, yogurt and cheese in your daily diet . If you love cheese, try consuming ricotta cheese, as it has a lot of glutamine.
~ Cabbage, particularly red, nuts, Beans and legumes, Beet, spinach and parsley.
Although one study showed that arginine infusion can heighten the GH response to exercise, no studies found that pre-exercise oral amino acid supplementation augments GH release.
Further, no appropriately conducted scientific studies found that oral supplementation with amino acids, which are capable of inducing GH release, before strength training increases muscle mass and strength to a greater extent than strength training alone.
The use of specific amino acids to stimulate GH release by athletes is therefore not recommended. You may read more about that topic here….Use of amino acids as growth hormone-releasing agents by athletes.
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